MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. PVC Pass Throughs – 1:00

2. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Pigeon Stretch – 1:00/side

2. Bottom Squat Hold – 1:00

3. Samson Stretch – :30/side


6 Minutes for Quality:

200m Row

50′ Single DB Overhead Carry/side

8 Box Jumps with Step Down


Single Dumbbell Overhead Carry

PVC Pass Through

Banded Shoulder Distractions

Barbell Forearm Smash

Samson Stretch

Pigeon Stretch


Box Squats (7 x 2)

25 minute time cap including warm up

Set box to just below parallel.

Dead stop on box for 1s.

All percentages based on 1RM Back Squat:

Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6+7 – 70% of 1RM Back Squat

– Lighter loads does not necessarily mean less progress.

– Different approach today on our de-load week. The focus is speed.

– At loads where we can stand with *maximal acceleration*, the aim here to build explosiveness coming out of our squat.

– Take a “low bar” rack position (bar closer to mid-shoulder than neckline), and sit back to box. Find a near-vertical shin position as we sit to the box, which places the focus on the posterior.

– With a 1s pause, aggressively stand to extension by *squeezing* ourselves off the box (not rock).


Metcon (Time)

1 Round:

30 Power Snatches (95/65)

30 Overhead Squats

30 Squat Snatches

On the Minute starting at the 1 min- 5 TTB

Rx+ – 115 / 85 lb

15 minute time cap

– Conditioning Category: Grind

– Moderate barbell is the aim. Choose a load that we could squat snatch for 10+ reps unbroken when fresh.

– Awareness is key here… both in pacing our stamina, but in using the clock.

– Proper management of the 60s windows can set us up for success, where improper management can lead to lost seconds here and there… which can amount to a punishing addition to the final time.

After Party

Snatch technique work

Olympic Technique

5 Complexes:

1 Pausing Power Snatch

1 Pausing Overhead Squat

1 Pausing Squat Snatch

All pauses are for 1 second in each respective “catch” or “bottom” position:

Power Snatch – Pause at the quarter squat power catch.

Overhead Squat – Pause at the bottom of our squat.

Squat Snatch – Pause at the bottom of our catch.


All percentages based on 1RM Snatch:

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60% of 1RM Snatch

– Placing the focus to our receiving position today.

– By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch.

– We are “getting comfortable with an uncomfortable spot”.